Daily WOD

Strength: Every 2min for 6min: 3 OHS Metcon: 63/50cal Row 45 Back Squats…135/95 30 Toes to Bar 21 OHS…115/75 20 Bar Muscle Ups (sub- 30... Read More

2 Rounds of: 50 Burpee Bar Touch 50/40cal Bike 50/40cal Row 50/40cal Ski 400m Run For Time

10 Rounds of: 5 Deadlifts…315/225 5 Burpee Over Bar 5 Strict Pull Ups 5 Bench Press…225/145 For Time

Strength: 5min EMOM of: 2 Snatches Metcon: 10 Snatches…135/95 400m Run (outside) 10 Snatches…135/95 30 Toes to Bar 10 Snatches…135/95 200m Sled Push…90/45 10 Snatches…135/95... Read More

Strength: Every 2mins for 6mins: 4 Thrusters Metcon: 2 Rounds of: (8) 30m Shuttle Touches 16 Wall Walks 48 Wall Balls…20/14…10/9 24 Burpee onto Plate... Read More

Auxiliary: 1min…45sec…30sec of: Hollow Hold Rt Side Plank Lf Side Plank Plank Metcon: 3 Rounds of: 21/15cal Bike 9 Bar Muscle Ups (sub- 18 Knees... Read More

Strength: Every 2min for 8min: 4 Deadlifts Metcon: 3 Rounds of: 28/20cal Row 28 HSPU…45’s (sub- DB S2OH) 28 Deadlifts…185/125 3min Rest For Time (21min... Read More

Strength: Every 2mins for 8mins: 5 Thrusters Metcon: 34…21 of: Ski Cals (women 27…16) Thrusters…105/70 Chest to Bar Pull Ups HR Push Ups For Time... Read More

14min AMRAP of: 70cal Run 30cal Ski 40 Air Squats 1min Rest 14min AMRAP of: 70/50cal Bike 40 Hang Clean n Jerks…95/65 1min Rest 14min... Read More

30 Power Cleans…205/145 30 Bench Press…205/145 30/20cal Bike 200m Farmers Carry…97/70 30 Burpee Over Bar For Time

Strength: Every 2mins for 6mins: 10m Front Rack Walking Lunge Metcon: 60/45cal Ski 60m OH Walking Lunge…45/25 8 Rope Climbs 800m Run For Time (17min... Read More

Strength: Every 2mins for 6mins: 8 Shoulder Press @ 80% 1RM Metcon: 6 Rounds of: 12 HSPU…(2) 35’s 12 Snatch…135/95 12 Toes to Bar For... Read More

Auxiliary: 1min…:45sec…30sec of: Hollow Body Hold Plank Hold Rt side Plank Hold Lf side Plank Hold Metcon: 34…21…13 of: Ski Cals KB Swings…70/53 (400m Run... Read More

Strength: Every 2mins for 6mins 6 Back Squats @80% 1RM Metcon: 4min AMRAP of: 20 Back Squats…155/105 15 Bar Muscle Ups 1min Rest 4min AMRAP... Read More

Strength: Every 2mins for 6mins: 8 Deadlifts @ 80% 1RM Metcon: 55/45cal Bike 45 Deadlifts…135/95 35 Hang Cleans…135/95 25 S2OH…135/95 15 Burpee Over Bar For... Read More

3 Rounds of: 40/30cal Bike 40/30cal Ski 120m Sled Push…90/45 (6x20m)(inside) 3min Rest For Time

34…21 of: Strict HSPU…45’s Deadlift…275/185 Bench Press…185/125 Chin Up Strict Dips KB Swings…97/70 For Time

Strength: 5min EMOM of: 3 Weighted Chest to Bar Pull Ups Metcon: 7 Rounds of: 20m OH Walking Lunge…25/15 12 Chest to Bar Pull Ups... Read More

Test #2: 8 Rope Climbs for Time Metcon: 3 Rounds of: 6min AMRAP of: 27 Hang Cleans…155/105 27/21 Ski Cals 27cal Run 4min Rest For... Read More

Benchmark Test #1: 600m Row For Time *This month we are going to roll out several benchmark tests. We will revisit these benchmark tests in... Read More

Strength: Take 10mins to work up to a heavy 1 Rep Deadlift Metcon: 5 Rounds of: 3min AMRAP of: 20/15cal Bike 15 SDLHP…135/95 15 HSPU…45’s... Read More

Strength: Take 10mins to work up to a 1rm Back Squat Metcon: 5 Rounds of: 12 Back Squats…135/95 12 Chest to Bar Pull Ups 12... Read More

4 Rounds of: 40cal Ski 30cal Bike 20cal Row 200m Run (outside) 2min Rest For Time

21…15…9 of: Deadlift…315/225 Bench Press…225/155 (30m Sled Push after each…315/225) For Time

Strength: 3min EMOM of: 3 Power Cleans, 2 S2OH Metcon: 2 Rounds of: 10min AMRAP of: Treadmill Calories (EMOM of 3 Power Cleans, 2 S2OH…135/95)... Read More

Strength: 5min EMOM of: 3 Negative Toes to Bar 5 Strict Dips Metcon: 5 Rounds of: 1min AMRAP of Wall Balls…20/14…10/9 1min AMRAP of Toes... Read More

Strength: 4min EMOM of: Snatch Complex (Complex= 2 Power Snatch, 2 Hang Squat) Metcon: 75/60cal Ski Erg 75 Snatches…95/65 75 HSPU (sub- DB S2OH) (EMOM... Read More

Strength: 8min EMOM of: 2 Strict C2B Pull Ups – Choose a loading that allows for a tempo of 2sec UP and 2sec DOWN for... Read More

Strength: Use 10mins to work up to the heaviest 5reps of OHS that you can. Metcon: 5 Rounds of: 3min AMRAP of: 18 Hang Cleans…115/75... Read More

6 Rounds of: 1:30min AMRAP of: Ski Cals :30sec Rest 1:30min AMRAP of: Bike Cals :30sec Rest 1:30min AMRAP of: 5 Chin Ups 7 Push... Read More

Strength: Take 10mins and work up to a heavy Clean and a heavy Bench Press. Metcon: 70/60cal Row 90m Sled Push…360/270 20 Power Cleans…225/155 (EMOM... Read More

Strength: Take 5mins to work up to a heavy 2 rep pull up. Use that same load for the following EMOM. 6min Every 30sec 1... Read More

Auxiliary: 30 Burpee Box Jumps…24/20″ For Time Metcon: 21min AMRAP of: 21 Toes to Bar 21 Sit Ups 21 S2OH…95/65 (don’t drop Bar from OH)... Read More

Strength: Take 10mins to work up to a heavy Snatch Complex. 1 Hang Snatch + 1 Hang Squat + 1 Snatch. Metcon: 4 Rounds of:... Read More

Strength: Use 6mins to work up to a heavy 1 Rep Front Squat. Take 70% of that weight and use that load for the following:... Read More

Strength: Take 6mins to work up to a heavier Single Power Clean then you are going to use in today’s Metcon. Metcon: 4 Rounds of:... Read More